5 rounds
Front rack lunge x 20
C&j x 10
Muscle up x 5

VOIMA
4x6-8
- Kettlebell front squat RPE 7
+ 20s front rack hold
(New set every 4min)

APULIIKKEET
3 rounds of:
- 6+6 Side plank hip abductions
- 8 Reverse hip extensions
- 10 Hanging leg raises

110 min

1.Skill
A. HSW practice for 15 min

2.Jacked gymnastics
A. 3 rounds:
- 10 weighted strict chin-ups
10*5 kg 10*5 kg 10*BW
- 10 weighted strict ring dips
> unweighted, 10 10 9 reps

B. Strict Toes-to-Bar (3 x max reps, 90 s. rest between sets)
10 9 8 reps

B. Accumulate 3 minutes of L-sit hold (Time)
In as few sets as possible, accumulate 3 minutes of l-sit hold. After each attempt, you must rest at least 30 s. before going again. Your score is the total time taken to accumulate 3 minutes.
> knees tucked in
9 x 20 sec + rest = 9.45

3.ATP workout of the day, 40 min

Alkulämmittely ja mobility

Voimistelua

Otm 12
Käsilläseisonta
Yhden jalan maastaveto
Skin the cat
Kuppipito

Loppuvenyttelyt

5RFQ
10 Double KB Cleans
40m KB Front Rack Carry
5 Double KB Cleans
40m KB Farmer Carry

if you put the KB down at any point
Complete:

10 Hollow Rocks

3 sets for quality:
10 Dumbbell Lateral Raises, slow and controlled

10 Dumbbell front raises, slow and controlled

10 Rear Delt flys, slow and controlled

Then
4 sets for quality:
8-10 Dumbbell upright rows @ 3121 Tempo

8-10 Pause dumbbell bench press, 2 count pause in the bottom of each rep. Use a neutral grip (palms facing eachother)

8-10 Tempo Bicep Curls, 3 ct eccentric

3 rounds of:
50 squats
25 sit ups
15 push ups
10 burpees

WU AMRAP10:
15/10 cal row
10 KB Deadlift
8 Burbee

5 rounds:
1 Power Snatch + 1 Squat Snatch + 1 Hang Squat Snatch
(rest 2min between sets)

For time:
50/35 cal Row
50 Kettlebell Box Step-overs (24/16kg)

Tervetuloa Lohjan Urheilumessuille!

http://lohjanurheilumessut.fi/

16.4 Open Prep